Health & Fitness Blog

mmmm….. this is a quick and easy meal to impress your friends!

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Iv had a few people ask what kind of recipes are in my Busy Mums Cook Book so here’s an example >>>


2014-08-18 20.22.16

400g asparagus
1 tbsp olive oil
1 round of goats cheese (crumbled)
6 large eggs
2 tbsp chopped chives

1. Preheat the grill to medium/high. Place the asparagus in a pan of simmering water. Remove after 5 minutes when still tender and bright green. Refresh under a cold tap and cut into 1cm pieces.
2.Heat oil in a frying pan and add the bacon, cook for 3 minutes.
3. Lightly beat the eggs, adding the asparagus, chives and season well.
4. Pour the eggs mixture into the pan. Cook over a gentle heat for 2 minutes and then add cheese, place under the grill for a few minutes or until lightly golden and the top is set.

If you would like a copy of the BUSY MUMS COOK BOOK that contains 90 CLEAN RECIPES like this one you can get it here

You have got to try this!!!

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Ingredients: 190g quinoa
500ml chicken stock
2tbsp cream cheese
½ lemon
1 tbsp butter
1 tbsp olive oil
1 red chilli, finely chopped
6 spring onions white and green bits finely chopped
2 garlic cloves peeled and thinly sliced
100g smoked streaky baconn cut into small batons
500g raw prawns, peeled and heads removed

Put the quinoa and chicken stock into a sauce pan and bring to the boil, then reduce the heat. Simmer with the lid on for 15 minutes or until most of the liquid has been absorbed. Stir through the cream cheese and grate in the zest of the lemon half (reserve the other half). You want a slightly droopy consistency, so if it is too tight, add more cream cheese or a slosh of hot water.

While the quinoa is cooking put a large pan over medium heat and add the butter, olive oil, half the chiili, white bits of the spring onions, garlic and bacon. Add the reserved lemon half, cut side down, in the pan. Cook until the bacon has begun to render its fat and take on some colour.

Add the prawns and cook for 3-4 minutes until they have turned pink, Remove them from the pan.

Squeeze the burnished lemon into the pan and scrape up and colour that has clung to the bottom to create a rustic sauce. Serve the prawns over the quinoa, topped with the bacon and the pan juices. Top with the remaining chilli and a handful of the green bits from the spring onions.

Fancy a curry???

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300ml coconut milk
2 tbsp tomato puree
1 tbsp dried crushed chilli
2 tbsp ground almonds
2 tsp turmeric
2 tsp garam masala
2 tsp cumin
4 chicken breast fillets cut into bite sized pieces
2 onions chopped
2 garlic cloves, crushed and finely chopped
2 tbsp coconut oil
4 tbsp fresh coriander

Mic the coconut milk with the tomato puree, chilli, almonds, turmeric, garam masala, cumin and 1 tbsp water. Add the chicken and coat all of the pieces. Cover with ling film and refrigerate for at least an hour.

Cook the onions and garlic in one tsp of cocnut oil until soft.

Remove the chicken from the marinade, add to the pan with the onion and cook for 2 mins, covered over a low heat. Add the marinade and the remaining oil and cook for 15-20 mins.

Stir in the fresh coriander and serve.

Another lovely weekend breakfast…

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Serves 2

Ingredients: 5 tbsp olive oil
1 x 400g tin brown lentils
2 large handfuls of baby spinach
50g feta
6 eggs
4tbsp fresh mint leaves, roughly torn
2tbsp pistachios
Freshly ground black pepper
Lemon wedges (to serve)


Place 1 tablespoon of olive oil in a frying pan and add the lentils and spinach. Stir to warm the ingredients through and wilt the spinach. Season with pepper and add the content to a plate. Crumble the feta over the top of the lentils and set aside while you make your omelettes.

Whisk the eggs together in a bowl. Heat 2 tablespoons of olive oil in the frying pan and add half of the egg mixture. Cook for 2 miuntes or until the top of the omelette is almost set and base is golden.

Spoon half of the lentil mixture over half of the omelette thats furthest away from you. Use a spatula to filp the nearest half over the filling to enclose it. Slide the omelette onto a plate and scatter with half of the mint leaves and pistachios. Serve with a wedge of lemon.

Repeat again to make the second omelette.


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1 large sweet potato peeled and cubed
2 tbsp olive oil
50g chorizo cut into thin coins and then in half
Handful of dried coconut shavings
1 red onion peeled and cut into eighths
1x 400g tin of black beans rinsed
Handful of fresh coriander
1 red chilli thinly sliced
Greek yogurt to drizzle

Preheat oven to 180 degrees.

Place sweet potato in a roasting tray, drizzle with olive oil. Roast in the pre heated oven for 20 minutes or until its gained a little colour around the edges.

After 20 minutes add the chorizo, coconut shavings and most of the onion. Leave one eighth aside to sliver at the end)

When the potato is cooked through and the onion has been stained lightly pink from the chorizos oil, remove the tray from the oven and mix in the black beans. The heat from the roasting tray and its contents will warm the beans.

Cut the remaining onion pieces into slivers as thin as you can manage. Add the onion slivers, coriander and chilli to the roasting tray.

Season with a little salt and drizzle greek yogurt over the top before serving.

Read This If You Feel Disappointed When You Step On The Scales…‏

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Have you been in this situation??

You had a great week with your  diet.  

You worked your ass off at the gym, 

You drank your water like there was no tomorrow.  

So now comes the time to step on the scale and check
your progress.  

So you look down and don’t see a loss.  

Okay, it’s just the scale.  

Step off, step back on.  

Nope, same number.  

Oh!  Must be time to recalibrate.  

So you reset your scale, step back on… nope, same

Commence mental break down!  


If I’m sticking to my plan and gaining weight, I’m just
going to eat whatever I want since I’m gaining weight
anyway.  And then you throw on your cheaty pants and
have a one person party in your kitchen.

You’ve done it.

Know how I know?

‘Cos I’ve done it too.


But here’s the thing, you just let that one little box spit out
a number at you and ruin your whole day.  And then you
chose to ruin your progress that you worked hard for!
The scale is ONE way – and at times a very inconsistent
way – to track your progress.  You need to look at the big

Did your measurements change?
Did your pictures change?
Are your clothes fitting any different?

Yes, the number on the scale is going to go up
unexpectedly at time – DO NOT assume right away that
you gained fat.  The number on the scale can go up for
several reasons other than a gain in body fat.  So keep
sticking to your plans and consider if one or more of the
following is going on in your body.



After being on a week or two of a consistent exercise
program your body will start producing more blood.
Veins and arteries enlarge in response to the added
work you’re doing to make sure your muscles are getting
fresh oxygenated blood, water and nutrients as fast as
possible.  So your body starts producing more blood to
fill the comfy widened roads they travel down – and that
means weight gain.



Your body is made of large amounts of water, which not
only makes your weight fluctuate from day to day, it makes
you fluctuate from hour to hour.  Water can make up for
approximately 2/3 of your total body weight. So clearly there
is a lot of room for your weight to be affected from either
retaining water, or from being dehydrated other weeks.
For you ladies out there, EVERY MONTH you know your
period is going to come.  And every month you will STILL
freak out when you step on the scale and see an increase
from water retention.  My suggestion, track your period,
eliminate the element of surprise.  If you’re working with a PT,
don’t be afraid to tell them that you’re a few days from
starting your period.  We like to know everything that is going
on with our clients’ bodies.



This is one of the most common overlooked aspects of
unexpected weight gain.  Do you even monitor your sodium?
When on a diet most of us pay close attention to our carbs,
protein, and fat, but sodium intake often gets overlooked.
Most people assume if they’re not salting their foods, they’re
not going overboard with sodium.  However that’s not true.
Certain foods like dairy, eggs, and most processed foods
have higher levels of sodium that can get you soaring over
your daily recommended allowance and cause water retention.



Who loves carbs?  ME!  Who turns into a bloated pufferfish
after her high carb day?  ME!  And YOU!  You can thank the
glycogen stores for that.  Those high carb days keep you
energized, feeling great, but also are most likely going to
show an increase on the scale the next day.



Yup, I’v gotta mention this haha.  When was the last time you
went to the loo?  Think of all the food you’ve consumed over
the past day.  It takes anywhere from 10-20 hours from
ingestion for your food to find its way through your body and
out the back door.  So let’s say you couldn’t go to the toilet
when you woke up in the morning and stepped on the scale
anyway.  The average person who defecates 1-3 times a day
will produce 1 ounce of feces for every 12 lbs of body weight.
So you do the maths – that can add up to some pretty big weight
fluctuations especially if you’re not regular. More often than not
some little dietary changes can get things moving again and
you’ll see the number on the scale going back down.


So there you have it…

Five issues that can cause an increase on the scale,
but not an increase in body fat.

This is why you should track your progress is various ways,
like pictures, measurements, and how your clothes fit.

You want to look at your progress over a significant period of
time, not always just from week to week.

You may be up this week, but are you down in weight from
where you were a month ago?

Always look at the big picture!

Impress Your Friends With This Quick And Easy Recipe…

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Seared scallops with leeks & lemon chilli butter.

4 young, but not baby leeks leeks, trimmed
12 scallops, roes on or off
1 tbsp light olive oil
lemon wedges, to serve

For the butter
250g pack butter, softened
1 red chilli, deseeded and finely chopped
2 garlic cloves, crushed
zest 2 lemon
bunch parsley, leaves chopped, plus extra to serve

For the butter, mix all of the ingredients together in a large bowl, then beat well with a wooden spoon until there are no lumps of butter left. Spoon onto a large sheet of cling film, then wrap tightly in a sausage shape. Chill until firm (or put in the freezer if you’re short of time).

Set up a pan with a steamer or suspend a heatproof colander over the top of a pan. Cut the leeks in half lengthways, then slice into long strips, about the thickness of tagliatelle. Cover, then steam for 6 mins until tender, with no signs of squeakiness. Season, then set aside.

Dry the scallops on kitchen paper and season. Heat a heavy-based pan, then add the oil. Once hot, add the scallops, keeping them close together – this helps the sides to stay straight and tall rather than sagging. Sizzle for 2 mins until caramelised and you can see the heat creeping up the outside. Turn over with a palette knife, then fry for 1 min more. Take off the heat, then add a few good slices of the butter to the pan, spooning over the scallops as it melts.

To serve, wind a nest of warm leeks in the centre of 4 plates, top each with 3 scallops, spoon over the buttery sauce (it looks smart trickled around the plate), then sprinkle with the remaining parsley. Squeeze over a little lemon juice before you tuck in.

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I took a big delivery of Teapigs Matcha Super Power Green Tea Drink yesterday>>>>

Its available to buy INDIVIDUALLY (£2) or in PACKS OF 12 (£22).

You can get it here

… Or you can buy it at any boot camp session.


It is great for a boost during the day or before a workout!!


– 70x ANTIOXIDANTS of orange juice.

– Raises ENERGY for 4-6 hours

– NO added sugar

– ALL natural ingredients

– less than 32 calories per 100ml

– Winner of best SLIMMING and WEIGHT LOSS products 2011.

– a GREAT replacement for coffee. Especially if you’re trying to wean yourself off. Matcha will stop the dreaded caffeine withdrawal head aches!

– When you are in a rush or out and about you need your super power green tea more than ever but sometimes you might not have your little pot of matcha to hand. This is a perfect grab and go version. Ideal for your morning commute or to knock back before a workout.

– Its also great for weight loss because green tea can increase fat oxidation (fat burning) during exercise.

Its available in 3 different flavours:

Elderflower – light, refreshing and floral. A blend of one serving of matcha, spring water and elderflower.

Apple – juicey! Apple, spring water and one serving of matcha.

Grapefruit – punchy. Wake up with a kick of grapefruit, spring watcha and a serving of matcha.

Omega 3 Hit… Trout with Spelt Salad

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Trout with Spelt Salad.

1 trout fillet
Handfull rocket leaves
1/4 Cucumber chopped
1/2 red pepper chopped
1/2 yellow pepper chopped
Handfull pea pods sliced length ways
1 spring onion finely chopped
100g Spelt
Olive oil

To make the salad toss all of the ingredients in a bowl and drizzle a little olive oil over the top.

To cook the trout add some olive oil in a frying pan. Once the oil is hot, carefully place the fish in the pan. Cook for a 3/4 minutes on each side or until the fish is cooked.

Tomato n Chilli Soup.

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Tomato n Chilli Soup.

Serves 4.
12 large vine tomatoes
2 red onions
2 red chillis
Fresh basil roughly chopped
Extra virgin olive oil

Half the tomatoes. Cut onion into segments. Chop the chilli and remove the seeds. Place all onto a baking tray and drizzle with a little olive oil. Roast the veg in the oven (200 degrees) for 30 minutes.

Remove the roast veg and place it in a blender along with the basil. Blend until it reaches a smooth consistency.

If you have any left overs you can freeze this for another day 

  • Timetable & Booking


    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)

    Morning Boot Camp – Seaham


    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)

    Evening Boot Camp – Seaham


    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session